5 post-workout snacks
Post-workout meals should be eaten within the first 30 minutes to 1 hour after physical exercise. It is important to consume healthy foods that are nutritionally rich, containing carbohydrates and proteins.
The time of day that a person trains influences what they will eat afterwards, since if training is before main meals, the post-workout meal can be made up of foods such as meat, rice or pasta. However, if training is done at any other time of the day, the foods to be consumed can be healthy snacks, such as:
1. Yogurt with grapes and oats
Yogurt is a good source of protein, which is important for maintaining healthy muscles and joints and helping the body recover after training, and grapes and oats are foods rich in carbohydrates that provide the body with the energy it uses during physical exercise.
Ingredients:
- 1 natural yogurt;
- 6 grapes;
- 3 tablespoons of oat flakes.
Preparation method:
Place all the ingredients in a bowl and mix. This healthy snack can be made mid-morning or mid-afternoon.
2. Banana and oat pancakes
Bananas and oats are foods rich in carbohydrates, helping to replenish the energy spent during training and giving a feeling of satiety, while egg whites are an excellent source of protein and, therefore, help to increase muscle mass, lose weight and recover after physical exercise.
Ingredients:
- 3 tablespoons of oatmeal;
- 1 ripe banana;
- 2 egg whites.
Preparation method:
Place all ingredients in a blender and mix until smooth.
Then, in a hot frying pan, place small portions, leaving to cook for about 3 to 5 minutes, turning the pancakes over and leaving to cook for the same amount of time.
3. Milk, banana and apple smoothie
Milk is rich in protein, helping to keep muscles healthy after training and strengthening bones. Furthermore, bananas and apples are excellent sources of carbohydrates, promoting the replacement of spent energy and helping to reduce appetite by increasing satiety.
Ingredients:
- 2 glasses of milk;
- 1 banana;
- 1 apple.
Preparation method:
In a blender, place all the ingredients and mix until you get a homogeneous mixture. Serve in a glass.
4. Oat and flaxseed bar with dried fruit
Oats and bananas are foods rich in carbohydrates that help with muscle recovery after training and, as they are rich in fiber, they increase satiety, reducing appetite, as well as flaxseed, which is also an excellent source of fiber and omega 3, which helps reduce inflammation in the body. Nuts are rich in protein, stimulating the production of muscle mass and good fats, increasing satiety after consumption.
Ingredients:
- 1 cup of oatmeal;
- 1 cup of flax seeds;
- ½ cup of sliced almonds;
- ¼ cup walnuts;
- 2 ripe bananas;
- 1 teaspoon of cinnamon powder;
- 1 tablespoon of honey.
Preparation method:
Preheat the oven to 180ºC and place a sheet of baking paper on a baking tray. In a bowl, mix the oats, flaxseed, almonds and walnuts, and separately mash the bananas, cinnamon and honey until you get a puree. Mix the puree with the remaining ingredients and place on the baking tray, pressing down evenly. Bake for about 25 to 30 minutes. Once cool, cut into bars.
5. Chicken, egg and tomato wrap
Chicken and eggs are excellent sources of protein and, therefore, help with muscle recovery after training and help increase muscle mass. In addition, tomatoes are low-calorie fruits and, despite having a low amount of carbohydrates and proteins, they are rich in vitamin C and have diuretic properties, strengthening the immune system and helping with fluid retention.
Lettuce is a food rich in antioxidants and fiber, which helps with weight loss by giving a feeling of satiety, in addition to containing minerals such as calcium and phosphorus that help strengthen bones.
Ingredients:
- 1 sheet of wrap;
- 100g shredded chicken;
- 1 egg,
- 1 tomato;
- 2 lettuce leaves;
- 1 teaspoon of olive oil;
- 1 pinch of salt;
- Oregano to taste.
Preparation method:
Cook the chicken and egg in a pan. Once cooked, place the chicken in a bowl and shred it. Cut the egg into slices and mix with the chicken along with the olive oil, salt and oregano. Place the lettuce, tomato, chicken and egg in the wrap, roll up the wrap and serve.
